Workout of the Day

Improve your overall fitness & quality of life with our daily programming

Monday 200420


Warm Up:

3 Rounds

15 BW Squats

10 Broomstick Pass Thrus

5 Yoga Push-ups (pedal feet 4 times)

Then

Ankle Circles in each direction

2 minute Saddle Pose

 

Run Conditioning:

Run

4 x 400m 

- equal rest to work

2 x 800m

- equal rest to work

 

Met Con "Support Your Local Box Workout 3"

For Time

50 Double DB Deadlifts

50 Abmat Sit-ups

50 Step-ups

50 DB Single Arm Thrusters

Sunday 200419


Rest Day

Saturday 200418


Warm Up:

400m Run

15-12-9

Broomstick Pass Thrus

Bird Dogs

4 Point Squats

400m Run

2 min Lizard Pose (each side)

Met Con:

2 Rounds

80 Sit-ups

60 Burpees

40 Box Jumps

20 DB/KB Squat Snatches

Friday 200417


Warm Up/Mobility:

2 Rounds-

30 Jumping Jacks

10 Leg Swings (each leg, direction)

10 Samson Lunges

10 BW Squats

then

2 min. Saddle Stretch

Strength:

5 Rounds, every 1:30 complete-

5 Goblet Squats + 5 Jumping Goblet Squats

Met Con:

5 Rounds-

30 sec. Up Downs

30 sec. Rest

immediately into,

5 Rounds-

30 sec. Front Rack Lunges

30 sec. Rest

*score is total reps


Thursday 200416


We'll be at the gym today from 1-3 pm for curbside pickup, if you would like to get your shirt and/or buy any supplements.

 

Warm Up/Mobility:

3 Rounds-

20 Jumping Jacks

15 Shoulder Taps

10 Toy Soldiers

5 Yoga Push Ups (pedal feet 4x at top)

Strength:

EMOM x 8

3-8 Strict HSPUs

(scale to feet up on a chair, pike push ups on floor, or regular push ups)

Met Con:

3 RFT-

60 Lateral Hops over DB/KB

30 Floor Presses (15 each side, switch as needed)

30 DB/KB Swings

Wednesday 200415


Warm Up/Mobility:

2 Rounds-

30 sec. High Knees

30 sec. Butt Kickers

10 Samson Lunges

10 BW Squats

10 Broomstick Sot Presses

then

10 Thoracic Rotations (each side)

Strength:

5 Rounds (each side)-

5 DB/KB Hang Snatches

5 DB/KB OH Squats

5 DB/KB Thrusters

Met Con:

For time-

Buy In: 75 DB/KB Step Ups (hold any way you want, switch legs as needed)

  5 Rounds

    25 DB/KB Single-arm Deadlifts (switch as needed)

    15 DB/KB Single-arm S2OH (switch as needed)

Buy Out: 75 DB/KB Step Ups (hold any way you want, switch legs as needed)

Tuesday 200414


Warm Up/Mobility:

2 Rounds-

30 Jumping Jacks

20 Arm Circles (10 each direction)

10 BW Squats

10 Squat Overhead Rotational Reach

then

Twisted Cross Stretch (1 min. each side)

Skill:

EMOM x 12

Min 1- 45 sec. march in place w/ overhead hold (right)

Min 2- 45 sec. march in place w/ overhead hold (left)

Min 3- 20 V-ups

Min 4- 20 Russian Swings

Met Con:

AMRAP 20

10 Plate Bent Over Rows

10 Push Ups

15 BW Squats

Monday 200413


Warm up/ Mobility:

3 Rounds-

10 Samson Lunges

10 Toy Soldiers 

5 Yoga Push Up, pedal heels 4x at the top of each rep

5 KB/DB Extensions

Strength:

Bulgarian Split Squats

4 x 15 (2 right, 2 left)

Rest as needed between

Met Con:

"Support Your Local Box #2"

For time-

100 DUs

21 Burpees

75 DUs

15 Burpees

50 DUs

9 Burpees


Saturday 200411


Warm Up/ Mobility:

3 Rounds-

30 Jumping Jacks

5 Yoga Push Ups (pedal feet 4 times at the top of the push up in down dog)

10 KB/DB Extensions

10 Pass Thrus

Then

1 min. Pigeon Stretch (each side)

Met Con:

"United in Movement Workout #7"

AMRAP 10

2, 4, 6, 8, 10, etc...

Single-arm Alternating Devil Press

30 DUs

*All seven scores are due tonight!

Friday 200410


Warm Up:

400m Run

3 Rounds

35' Caterpillar Walk

10 Squat Overhead Rotational Reach

10 Step Ups

400m Run

2 min Lizard Pose

Skill:

EMOM x10

Even- 10 Plate Bent Over Rows

Odd- 10 Shoulder Taps

Met Con:

"United in Movement WOD 6"

For Time

150 Single Arm DB Thrusters

EMOTM

5 Lateral Burpees Over the Dumbbell

Time Cap: 16 min

- Burpees start after the 1st min

Thursday 200409


Warm Up/Mobility:

3 Rounds-

20 ft. Bear Crawl 

20 Tuck Jumps

15 KB Extensions

10 Push Ups

sit in bottom of squat for 1 minute

Skill:

3 Rounds-

12 Single Leg Deadlifts (each side)

12 Single Arm High Pulls (each side)

*Rest as needed between

Met Con:

"United in Movement Workout #5"

5 Rounds-

3 minutes to complete,

42 Jumping Lunges (alternating lunges)

30 DB Floor Press (15 Right, 15 Left)

9 Reverse Burpees

In remaining time, max broad jumps (4 ft./3 ft.)

1 min. Rest

Score is total reps of all movements of all 5 rounds

Floor Press: Think bench press but laying on the floor; the weight starts extended overhead and the tricep must make contact with the ground at the bottom of the movement.

Reverse Burpee: Start standing tall then lower yourself and roll backwards onto the ground until your shoulder blades make contact, then roll forward into the bottom of a squat and jump up, clapping hands overhead.

Broad Jump: Men mark two lines 4 ft. apart, women 3 ft. apart. Start with toes behind the line and with a two foot takeoff jump, totally clearing the second line. Turn and jump back, keep repeating until time is up. 

*For scaling options, check out unitedinmovement.org

Wednesday 200408


Warm Up/Mpbility:

2 Rounds-
30 Jumping Jacks
10 Samson Lunges
10 BW Squats
10 Cossack Squats
10 Good Mornings
then
5-1 Walkout Push Ups
1 min. Pigeon Stretch (each side)

Strength:

4 Rounds (2 right front rack/2 left front rack)
7 Upper Half DB Front Squats (perform 7 reps only squatting halfway down)
7 Lower Half DB Front Squats (perform 7 reps squatting from the bottom to only halfway up)
7 Full DB Front Squats

*Each round should be done continuously without putting the weight down
-Rest 2 minutes between rounds

Met Con:

"United in Movement WOD #4"

AMRAP 9
30-20-10
Hang DB C&J (alternating)
Ab Mat Sit Ups
30-20-10
Hang DB Snatches (alternating)
Ab Mat Sit Ups
*checkout unitedinmovement.org for scaling variations